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From our first breath, we are unique. I see it every day in my job as a baby nurse. Some infants are quiet and content, some are feisty and “talkative”. Some babies want to be held all the time, other babies need a break from the cuddling. I continue to be in awe of the unique personality traits that are evident from the first moments of life. From feet to fingerprints, we are individuals and one-of-a-kind miracles from the moment we arrive on this earth until the moment we take our last breath.

In order to fully embrace our lives, we must understand, accept, and remind ourselves daily that we are unique…and that is how it supposed to be. You have been created with a unique set of gifts, talents, desires, and characteristics. When honed and mastered these skills will enrich your life and bless those who come in contact with you. So, open your heart and identify your strengths. Nurture them, refine them, use them, and relax in knowing you are exactly who you were meant to be and you are precious.

In our world buzzing with social media it is easy to get lost and believe that only other people are having fun, enjoying life, and making dreams come true. That is a bunch of b.o.l.o.g.n.a! Don’t waste time wishing you were someone else, spend your time and energy becoming your best you!

Healthy Lifestyle – My Way

A healthy lifestyle means different things to different people. That makes sense being that we are all different! Acceptance of others and their beliefs is an important component of any healthy lifestyle. For me personally, my approach to eating is one of balance and moderation. I enjoy every food group and choose to focus on portions, monitoring my macro-nutrients (Carbohydrates, Proteins, and Fats), and overall caloric intake (Thanks My Fitness Pal!). This approach has developed over years of frustration with fad diets and yo-yo weight loss/gain prompting research and commitment to success. It works for me. Does that mean it is the plan, morsel for morsel, that you should immediately apply to your life? Nope.You need to discover your own style, your own methods, and a lifestyle that works with your big picture of life! It is unfair and unrealistic to think that just because a certain plan or approach works for one person that it will work for everyone. Flexibility and adaptability are important components in all of life, including the development and maintenance of a healthy lifestyle.

That said, I still am passionate about sharing what I have learned over the years! Managing diet and nutrition can take up an inordinate amount of space in life and become an obsession. I got so tired of thinking about food all the time while trying to not eat! So I share, hoping to lighten your load and encourage you. If you truly desire to lose weight and eat healthfully, you can do it. It takes commitment and acceptance that habits will not change overnight, but you can do it. It takes support and willingness to be uncomfortable, but you can do it. It requires learning new things and applying that knowledge, but you can do it. You have to want it more than you want the instant gratification of a yummy morsel, but you can do it!

So what is “Your Way”?

What works for you? If you don’t have success stories, then what you do have is valuable experience. You have learned what doesn’t work for you and that is very helpful! When you fail (and we all do), realistically evaluate what happened and adjust the plan. Don’t keep trying the same thing and expect different results. This behavior modification is the difference between falling with a crash and burn vs. falling but building strength and momentum! We all run off the rails sometimes. A healthy lifestyle must include a recovery plan and realistic expectations.

If you know that you love lattes, then don’t develop a plan that completely eliminates lattes or you are setting yourself up for failure! If you are used to eating 2500 calories per day, don’t restrict yourself to 1200 calories and expect that you won’t struggle with that…be realistic and work your way down. Don’t eliminate all bread if you love bread, just commit to lunch being a lettuce wrap instead of a sandwich…small changes grow into bigger ones! Modify and adapt changes in slowly and you are much more likely to enjoy success and create true and lasting change. An additional perk to a slow and steady approach is that you are not so irritable or frustrated! You will be able to sustain changes and even continue to tweak your choices. After a while you will look back and see the emptiness in trying to find satisfaction and contentment in cookie dough or a bucket of chicken.

Some Science

While we can tweak when we eat, what we eat, and how active we are, there are some things we need to accept and apply as fact to our healthy lifestyle plans. Here are a few things to log away as “givens”:

All calories count. Healthy food, junk food, vacation food, food no one sees you eat, every calorie in is faithfully either utilized or stored by your amazing body.

Math is involved. If your caloric intake is less than your caloric output then you will lose weight. If your caloric intake is more than your caloric output you will gain weight. Friend, it is math, I’m sorry, but it is. If you honestly and consistently create a calorie deficit, you will lose weight.

Balance is required. Our bodies function best from a combination of protein, carbohydrates, and healthy fats. If you want your body to perform for you, you must fuel it appropriately. This is about more than weight loss or gain, it is for your overall health and wellness. Our immune systems, emotions and coping mechanisms, mental processes, hormone cascades, and sleep cycles all depend on a balanced diet to function at optimum settings.

Patience is required. Weight management is an ongoing goal. Our bodies are complex and our habits are hard-core. Be patient with yourself and take one day at a time…one choice at a time.

“The way I live either contributes to the darkness of our world or to the light

I took these to work this week and the girls gave them the thumbs up. I wanted to share the recipe with them and thought I’d post it here to share it with you too! I love food. I love texture and variety and knowing it is actually fueling my body at the same time it is satisfying my taste buds.

I am not on a diet and don’t encourage them. I have created and manage a healthy lifestyle. This allows me to enjoy the foods I love, appreciate fruits and vegetables, proteins, and complex carbs and the benefits of all the pieces that complete a balanced diet.

The key is this: eat foods that digest quickly, like sweets, with foods that slow down the digestion process, like low-fat dairy, high-fiber foods, or foods that contain protein. When we slow the absorption we reduce the glucose hit our body takes, we reduce the insulin rush that is the response to a spike in blood sugar, and we give our bodies more time to utilize the calories we have just ingested before storing it as fat.

Balance. Portion Control. Smart choices. One choice at a time and you can create a lifestyle that will allow you to feel good, work hard, play with enthusiasm, and maintain a healthy weight.

Try these pumpkin muffins with your morning coffee and a scrambled egg and you will be all set to feel fabulous as you begin your day!

Pumpkin Muffins

Ingredients:

1 15 oz. can canned pumpkin

1 egg + ¼ cup egg substitute

2 overripe bananas, mashed

1/2 cup applesauce, no added sugar

2 tsp. vanilla

1 cup Splenda

1 1/2 cup whole wheat flour

1 ½ cups oats

2 tsp. baking powder

2 tsp. baking soda

2 tsp cinnamon

1 Tbsp. pumpkin pie spice

1 tsp ginger

¼ tsp. cloves

1 tsp salt

1 cup mini chocolate chips

Directions:

Preheat oven to 400 degrees F. Spray muffin tin with cooking spray.

Mix together pumpkin, eggs, bananas, applesauce, Splenda, and vanilla and set aside.

In large bowl, combine flour, oats, soda, powder, spices, and salt.

Add the banana mixture and stir just until combined. Fold in chocolate chips

Spoon into muffin tin and bake for 18-20 min.

*The nutrition information was created by entering the recipe into My Fitness Pal.

Work, family, relationships, finances, illness, change…the variety of ways stress comes into
our lives presents us all with a challenge. There is no one way to reduce and manage stress. But, it is universally accepted that less stress is better. So, the first important step is identification. You can’t fix what you don’t acknowledge. You know you feel it, just identify and accept what causes stress for you. Don’t worry about if it would cause stress for someone else or if you believe it is less stressful and worthy of attention than what someone else may be experiencing. Your life, your stress, and your job to handle it. Own it and then you can fix it. Identify each stress and your response.

Good stressors, like a promotion or a new baby, are still stressors. Negative stressors, like hectic schedules or holding grudges, need attention. Internal stressors, such as striving for perfection, must be managed. External stressors, such as deadlines at work, must be given an outlet. We need positive and effective coping skills to enjoy physical, emotional, & mental wellness. The first step is identifying what is stressing you. The next step is identifying what you can do to reduce & manage your stress.

Just do it

We all know the top tips for managing stress I bet. Get enough sleep, eat right, exercise, meditate/pray, play, take time for yourself…blah, blah, blah. That is what you expect me to say, right? Well, I’d love to report that I have new information and there is now a pill. You can take this pill and your stress will be relieved; you will sail through adversity without a tight muscle or added pound; you will glide through 17 dance, gymnastic, and soccer practices a week, help with homework, and still prepare healthy meals with a smile and a hug; and you can immediately dismiss hurt feelings and apologize to your spouse without shedding a tear! Ummmmm…not gonna happen! Here’s the truth: in this life there will be trouble (John 16:33), we will have stress, good and bad, and we get to decide if we manage stress or if stress gets to call all the shots, even determining our health. So just do it.

So, as your friendly u.b.healthy coach and mentor, I’d like to gently encourage you to pay attention! Today is the day to make changes and decrease the impact of stress on your physical body as well as your mental health. The stress level you live with impacts not only you, but everyone around you. (As does your effective or not-so-effective set of coping skills) None of us get to try today over again…this is it. This is not like Solitaire where you can play and then hit the button to “replay this game” now that you see the correct moves. The impact of stress is very real inside our bodies and chronic stress is very damaging in the short-term as well as the long-term. It is time for us to take stress management seriously and enjoy our lives more each and every day.

Usually I try to stay positive in my approach here, but I feel the need to help us all identify some poor and ineffective coping habits regularly on display all around us:

Denial/Suppression

Isolation

Procrastination

Indulging addictions (food, alcohol, shopping, gambling, drugs, etc.)

Ranting/Rage

I’m sure this list is not exhaustive, but it covers a lot of the most common “fails”. These strategies create more stress and perpetuate dysfunction in our lives. Procrastination is probably the culprit if you read this and say to yourself, “this is true, I do need to manage stress differently”, and then get up and get a snack.

Change is a choice and is often difficult. These types of ineffective coping skills were probably modeled in our homes and are reinforced daily everywhere we look. But making changes in how we manage stress has enormous rewards. Rewards for us personally, our families, and our co-workers. So, yes, I’m encouraging you to slow down, take time for yourself, eat a healthy and balanced diet, exercise, enjoy being outside, breathe deeply, meditate, pray, spend time with friends, have fun, laugh, play, sleep, eliminate grudges and comparisons to others, and share with trusted friends the concerns on your heart. Take time to share, but also to listen, to advice from people who know you, love you, and have your best interest at heart. This is your one shot at today, don’t just wish it was over, decide to enjoy it.

“Don’t underestimate the value of Doing Nothing, of just going along, listening to all the things you can’t hear, and not bothering.” – Winnie the Pooh

Oh my goodness, my heart breaks when I hear friends that are discouraged and depressed when diets are embarked upon and then abandoned. The feelings of guilt and self-degradation are useless and yet overwhelming. The self talk becomes damaging and discouraging. Self-esteem plummets and self-loathing moves in. This does not need to happen, it is not helpful or productive. There is a better way and I plead with you to read these words and take them to heart. A healthy lifestyle includes room for desserts and vegetables, physical activity and rest and relaxation, fun and hard work, protein and carbohydrates! Diet plans restrict and offer merely a band-aid, but a healthy lifestyle frees and brings long-term success. There is no comparison…a healthy lifestyle is the only way to lose weight and keep it off, maintain a healthy weight, create balance, joy, health, and wellness for you and your family.

It seems a new and improved diet plan shows up every day. Headlines boast: Follow these 15 simple rules and you will reap the benefits of “easy” weight loss, non-stop fat-burning while you sleep, unlimited energy, and detoxed cells…and they’ll even throw in happiness, whiter teeth, and a group of slim, energetic friends. Seriously, anytime you see the word easy next to weight loss…stop reading! Weight loss and weight management take hard work, period. Weight management is not a temporary mission or a destination, it is a journey.

Women, seriously, please stop the beatings! We must change our focus to healthy living instead of striving for perfect bodies. This is such a passion of mine. I have lived for years in bondage to food and perfectionism, I was never thin enough, good enough, disciplined enough, smart enough…you get the picture I’m sure. I understand the trap and I also understand the depression, discouragement, and hopelessness that comes with yo-yo dieting and failing time and time again. It is ok if you don’t love broccoli. It is ok if you have chocolate every day. It is ok if you “just” take a walk after dinner for your exercise that day. It is ok! You are ok! Just keep taking steps forward and use your head. If something seems too good to be true it probably is bunk. If someone says you can lose weight without changing your diet, it is bunk! If your self-talk says you are a failure and you’ll never change, preach truth to yourself–you are unique and valuable and the only one that can offer the world you! Simple things like portion control, desserts in moderation instead of three times a day, and adding more veggies and more water to your day will help you in your journey to better health and weight loss. Please stop wasting time looking for the quick fix…there isn’t one, that is a path to discouragement.

Start today to live a healthy lifestyle. Eat a healthy and balanced diet. Take time to relax, rest, and sleep. Enjoy the relationships you have in your life and laugh, smile, and play. Eliminate extra clutter in your schedule and spend more time creating in your kitchen, taking walks and bike rides as a family, and noticing the sunset. Take care of yourself! Get to the doctor to have your physical, have lunch with a trusted friend, share life and be genuine. These are the keys to a healthy lifestyle and will result in a life that is full and breeds contentment. You can do it and you will thrive! Spend your energy and your money on creating a healthy lifestyle…the benefits are endless.

I woke up early this morning. My mind was busy processing the events of an insanely crazy shift at work yesterday. Anyone else relate? As a nurse, frequently shifts are chaotic and busy, but yesterday was different. As the shift started with a stressful and emotional crisis, we then moved from crisis to crisis, it was a day that seemed to move in fast-forward while being paused all at the same time. Our minds raced as we attempted to keep up with the needs put in our laps. BUT…(there’s always a big but) God was there.

I woke up this morning overwhelmed and humbled by the circumstances I participated in yesterday. Tears flowed as the emotion was finally able to come to the surface and be felt. The time for intense focus has passed and today, on this day off, the time for reflection is here. Reflection today inspires humility and gratitude. My God is big! His promises are for real. It is o.k. to trust Him, He is trustworthy.

As you may be wondering what transpired, I can’t really say due to patient confidentiality and the like, but please continue reading as I take a few moments to focus you in on the important details. #1 Be grateful. As you go through your day today, know that there are people who have studied and persevered through trials and difficulties to become experienced to serve you should you have a medical crisis. As I assembled with a team preparing for a critical arrival yesterday, I looked around the room and was humbled and in awe. Dedicated people, a wide range of knowledge bases, different ages, cultures, races, religious beliefs with one goal…service. Later as I dressed to attend an emergent c-section delivery, again I looked around the room in awe…same scenario, different floor. I am in awe and humbled to be a part of the medical field. Not perfect by any means, but devoted to compassionate care? yes.

#2 God is trustworthy. For years I tried desperately to get out of nursing. I spent the first decade of my career terrified that I would miss something and someone would be injured or worse. As my faith was wobbly I did not understand where the peace could come from when I knew that tragic events happened to Godly people. It seemed that God was wild and unpredictable, how could I rest and accept his word that he would protect my patients and me? Over time God has shown me that my perspective was misdirected. While I was focused on my performance, anxiety and worry overwhelmed my daily life. Yesterday was confirmation to me in so many ways that God is faithful and trustworthy. As circumstances were intense, I had the ability to see God’s hand moving and going before me because I was focused on Him. The emergencies still happened…BUT God was there. The loss was still real…BUT God was there. I still had to work and endure a draining day emotionally, physically, and mentally…BUT God was there. He provided the people who needed to be there. He provided extra hands that were a bonus. He provided opportunities to laugh amidst the seriousness. He provided opportunities for me to love, touch, and minister to hurting people. He went before me, with me, and continues to be involved in each scenario even though I have moved on to this day. He is amazing and you can trust him.

#3 Jump In. Over the past couple months a transformation has been happening in my mind and heart. I finally kicked fear to the curb and told God, “alright, I’m 100% in. I surrender and give you my whole life…now what?” It has been amazing! Idols are getting obliterated as I have eliminated my addiction to Diet Coke and also food. Addictions that have ruled for at least 30 years (wow I’m old). The weight has dropped off as I’ve accepted his plan for me which encompasses taking care of the blessings he has given me, including a body that can work and move. I have learned that I must still work hard physically, emotionally, and mentally, but his help and strength are real things when I stay close to him. And my biggest take away from yesterday is the blessing of being in at 100% when the rubber hits the road and circumstances and challenging…being a vessel for God’s love and mercy to others is amazing. Being able to serve others and focus on them instead of me and my weaknesses allows me to enjoy God working in the situation because I am freed up to see Him. It allows me to lay down my pride and need for approval and just be a piece of His glorious plan being fulfilled. He offers abundant living and it happens when I jump head first and remain focused on my role…which is surrender to Him. He has all the heavy lifting in this relationship!

Over the past couple years I have been growing in my trust in God. He has been faithful to show up and speak to me through his word, during my quiet times with him, and through other people too. As I’ve sought help with anxiety and fear, He has shown me the steps needed to overcome these very common obstacles. Surrender. Accept. Trust. Receive. These are the steps and they work every time. This year as I have a goal to stop striving for anything else before Him, I am living in freedom in a new way that is exhilarating. I share with you today because my heart is full and I am so thankful to see His powerful hand at work in the my small piece of the puzzle. The God who knows the number of
grains of sand on every beach just because he can and designs the sunrise and sunset every day in a glorious display no matter who is paying attention because He is worthy of glory and praise…this is the God that was present with little, insignificant me yesterday, all day, moving and working as I bumped into people who needed help. Amazing.

“Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will know what God wants you to do, and you will know how good and pleasing and perfect his will really is” (Romans 12:2, New Living Translation).

Healthy food is a part of a healthy lifestyle for more reasons than just weight management. Just as a car runs best with the appropriate fuel combined with care and attention to maintenance, our bodies function best with a balanced diet, stress management, and regular exercise. As healthcare costs skyrocket and stress is in abundance, one of the easiest ways to promote wellness is to eat the foods that support health and prevent illness. Feeling better, having more energy, lower #’s on the scale, & radiant skin…just perks.

The phrase “Healthy food” can be a bit vague. Healthy food, as I see it, is food that contributes nutritionally to the body. It is easy in this day and age to get caught up in a type of healthy food (we are so blessed!) such as organic, free-range, or non-GMO and those things are good. However, for the purposes of this discussion, let’s just take it back to the basics and talk about the types of foods that will help you create your healthy lifestyle, however you choose to purchase them is up to you. I point that out because it can all be overwhelming. If walking into Whole Foods promotes panic due to the immense number of options, then just go buy an apple, wash it, and eat it…start there. Creating a healthy diet is a process and a journey. You get started and learn and as you learn more you change more and so forth. Give yourself some grace, start with small steps, and smile…you’re gonna be alright.

The Process

My husband and I began to really change our diet about 12-13 years ago. Over the years we have adjusted and then made more changes, adjusted and changed, and then we adjusted and changed. It is a process, a journey. Each time we felt like we were really making a big change, but as we got used to it, we realized we could do more. Gone were the days of living on macaroni and cheese and grilled cheese sandwiches (what??…we like cheese!) and in came the days of seeing the stove as more than a shiny object to look at. This was the beginning of my new obsession…modifying my favorite recipes to make them healthier and trying new things. I can laugh now at the whole wheat pancake batter that could have been used to patch a hole in the wall and the spinach frittatas that the dog even spit out…remember, it is a process, laugh often!

So, start somewhere. We got started by changing from white flour to whole wheat and looking for whole grain alternatives. I stopped buying unhealthy snacks that were quick grabs (read chips, cookies, crackers) under the guise of “it’s for the kids”. (Ummm…so the kids need trans fats and a bunch of sugar?) I switched from ground beef as the go-to protein to using chicken, pork, or beans. Nothing too crazy, right? Then I started adding in vegetables anywhere I could. I made zucchini muffins that we ate for breakfast. I added beans into the taco meat and peppers and carrots into spaghetti sauce. We also bought a high-speed blender for protein shakes and smoothies so we could incorporate spinach and other greens more easily into our diet. Here are some things that have helped us continue on this journey:

Start with small, manageable steps and be realistic. If you are short on time, then don’t buy 5 types of vegetables that all need to be prepped and think that you are going to eat them. We are fortunate to live in a time where you can walk into the store and buy a relish tray already prepared. Look at that, veggies that are ready to eat! Buy fruit that can be eaten as is or with minimal prep, like cuties, apples, grapes, blueberries. All of these fruits are awesome alone or on top of yogurt for snacks.

Decide what your goals are. If you don’t know what your goals are how will you get there? If you want to lose weight, then log what you eat. I guarantee you will be surprised at the number of calories you ingest if you honestly document everything you eat for a week. My Fitness Pal is an app I use most days. At first it is cumbersome, but it gets easier as you get used to it and build your own meals, etc. I’m more than happy to help you if you’d like! If you want to just generally eat a healthier diet, then pick a target and set goals to hit it. Less sugar? More vegetables? More home-cooking? All great goals and you can start working on them today.

80/20. This is my survival and longevity plan. I try to make the healthiest choice 80% of the time. The other 20% is for holidays, weekend dates, birthday parties, and just that time when I need an ice cream cone. This is being realistic, having a no-deprivation plan, and committing for the long haul. Healthy eating has so many benefits but you don’t usually see the impact after just one meal. It takes time for our bodies to repair the damage we have done.

So, love yourself and your family by upping the ante…healthy lifestyles rock!

As you shop:

Look for fresh fruits and vegetables, however frozen has been shown to be just as nutritional usually and offers wider variety not limited by the season. If canned veggies are used, it helps to drain and rinse them. You eliminate a lot of the added salt with that simple maneuver. Bumping up your fruit and veggie intake increases your nutrients and fiber helping you to feel full and easing portion control struggles.

Look for protein sources that are lower in fat, you’ll save dramatically on calories by just switching from beef tacos to chicken tacos. Still yummy! And pile on the veggies and your tacos become a serving of vegetables too. When you make scrambled eggs, use a combination of whole eggs and egg whites, the majority of the fat and calories is in the yolk. And again, add those veggies…peppers, onions, spinach, mushrooms…all easily added in and delish! Beans and rice together make a complete protein as well…get creative and enjoy, just watch your portion control.

No added sugar. Yep, the enemy is sugar. Too much sugar ramps us up and then dumps us on the curb feeling blah. It also sky-rockets our risk for diabetes and a host of health concerns. Limiting sugar is difficult at first because most of us seriously are addicted to the stuff. Give yourself time and start small, but do it, start to limit it and your body and mind will thank you.

Variety and Balance are the most-valuable players in this game. Feeling deprived will lead to unhealthy choices and limited success; so give yourself grace and remember that perfection is not the goal. 80/20 my friends, 80/20!

A new year with new opportunities for fresh plans and goals. Unfortunately, this is also prime time for unrealistic expectations that can lead us down the road to frustration, disappointment, and yet another hit to the self-esteem. As the infomercials and gym fliers attack, pause and figure out what you really need and want for 2016.

Dream a little bit. What would you really like to see happen in 2016? I don’t mean win the lottery! I mean, what goals are you willing to fight for, sacrifice for, and come out of your comfort zone for…because that is the goal you want to put in the cross-hairs.

Patience

Whatever goal is your focus, be patient. Much easier said than done! Habits are hard to change, but not impossible! The formula is consistency and time; we must be dedicated to transformation.

I recently heard a tip that I thought was phenomenal. We need to stop listening to ourselves and start talking to ourselves. We need to be patient and understand that it takes time to change those negative tapes that run in the background of our minds, but we can challenge them and preach truth to ourselves and with perseverance, we can change.

The Pit of Comfort

I am a queen of justification! Who’s with me? I can always come up with “legitimate” reasons why I “need” something that I want. And, we seem to be quick to help each other justify actions counter to our goals too! Why is it so tempting to lure ourselves and others off the path of discipline that leads to success? My guess is that fear often drives that bus. Fear of failure, fear of expectations, fear of giving up vices, fear of disapproval of others, fear of discomfort…fear is huge. All of these fears add to the trouble we experience leaving our pit of comfort…whatever that pit looks like for us. You may be surprised what pit you are choosing to hang out in. Maybe you have set up house in a body that is too large because you believe it is shielding you from pain or fear. Maybe you cuddle with negative attitudes and depression buying into the lie that you don’t deserve anything else due to leftovers from past hurts or failed relationships. Maybe your soft landing is a pile of excuses you have claimed as truth as to why you can’t change fueled by smoldering crash landings from former attempts. Our justifications keep us in our comfort zone that is really more like a strait jacket. We believe we are protecting ourselves, but in reality we are hiding and hindering growth and maturity and abundant living.

A big pit of comfort for me has always been Diet Coke. As a teenager it was an allowable pleasure in my strict and conservative home, it didn’t have any calories so if fit in with my crazed eating habits, and it became a friend for when I felt down or wanted a treat. It never asked anything of me and it was consistent and unchanging. That habit grew over the years into a powerful force in my life, becoming an immovable part of schedules and budgets. This has been my reality but I am staring it down in 2016!

What is your “Diet Coke”? What is that thing that you are absolutely unwilling to give up even though you know it is not in your best interest? That my friend is where you need to aim your weapons to begin true transformation. There is a reason you cling to it, an attachment that is larger than just the object of your desire, your idol. Figure that out and you are on your way to meeting goals and creating the lifestyle you really want.

My challenge to you as this new year begins, is to find goals that challenge comfort. For me this means no more Diet Coke, yep, I’m done. As I talked this over with my husband to ensure he was willing to support my whiny and probably irritable transition, he asked me a valuable question: “have you thought about what you will replace it with?” Any plan for change must include survival strategies that are realistic. I can drink coffee and tea to ease the transition off of caffeine, but the reality is that I don’t want to replace the idol that Diet Coke became. I have accepted that this will be uncomfortable and I am determined to learn though the discomfort and embrace it instead of run from it. I pray and meditate when the cravings are strong. I speak truth to myself about the cravings, what do I really want…peace, relief, rest…Diet Coke doesn’t meet any of those needs! It is about being honest with our realities and being willing to be uncomfortable in order to achieve the lifestyle of health and freedom that we really desire. One of my favorite quotes from Jillian Michaels is “Get comfortable with being uncomfortable”. Dream big friends and achieve lasting success by stepping outside of your comfort zone!

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so that we can do the good things he planned for us long ago” (Ephesians 2:10, NLT).